All the more reasons to keep your electronic gadgets away and put them in a silent mode when you’re off to bed.
A new has found that not spending enough time in the two deep stages of sleep — slow-wave and rapid eye movement, or REM, sleep — may hasten the deterioration of parts of the brain associated with Alzheimer’s disease.
What does the study say?
The lead author of the study, Gawon Cho, a postdoctoral associate in internal medicine at the Yale School of Medicine in New Haven, Connecticut, said that deficits in slow-wave and REM sleep appear to shrink parts of the brain known to be early indicators of cognitive deterioration and Alzheimer’s disease.
Cho said, “We found the volume of a part of the brain called the inferior parietal region shrunk in people with inadequate slow and REM sleep. That part of the brain synthesizes sensory information, including visuospatial information, so it makes sense that it shows neurodegeneration early in the disease.”
Preventive neurologist Dr. Richard Issacson, who established one of the first Alzheimer’s prevention clinics in the United States, told CNN via email that his clinical experience treating adults at risk for Alzheimer’s supports the study’s findings.
Issacson, who is director of research at the Institute for Neurodegenerative Diseases in Florida, said, “We also found sleep metrics on deeper sleep predicted cognitive function, so between that plus brain volumes, it’s real.”. He was not involved in the study.
What is deep sleep?
During sleep, your brain cycles through two main phases: non-rapid eye movement (NREM) sleep, which has three stages (N1, N2, and N3), and rapid eye movement (REM) sleep.
REM sleep is characterized by rapid eye movements, increased brain activity, and often vivid dreams. And while REM sleep is crucial for memory consolidation and emotional processing, as per the new study, it appears to shrink parts of the brain known to be early indicators of cognitive deterioration and Alzheimer’s disease.
Now, deep sleep, also known as slow-wave sleep, is the third stage of non-rapid eye movement (NREM) sleep where the body and brain waves slow down, making it difficult to wake up, and where the body repairs and regenerates tissues, builds bone and muscle, and strengthens the immune system. NREM has three stages.
N1 (Light Sleep): This is the transition stage between wakefulness and sleep, characterized by light sleep where you might easily be woken.
N2 (Light Sleep): A deeper stage of sleep than N1, where your brain waves slow down and you’re harder to wake.
N3 (Deep Sleep): This is the deepest stage of sleep, where your body repairs and regenerates tissues, and your immune system strengthens.
Deep sleep, the deepest stage of NREM sleep, is characterized by slow brain waves (delta waves) and a significant reduction in heart rate and breathing.
What happens to the brain during deep sleep?
During deep sleep, brain activity slows significantly, characterized by low-frequency, high-amplitude brain waves called delta waves, and the brain cleans itself of waste products, consolidates memories, and restores the body and brain.
Here are some key points on why deep sleep is so important:
Physical restoration: During deep sleep, the body repairs and regrows tissues, builds bone and muscle, and strengthens the immune system.
Brain function: Deep sleep is crucial for memory consolidation, cognitive function, and emotional regulation.
Hormone regulation: Deep sleep plays a role in regulating essential hormones, such as cortisol and insulin, which are crucial for stress management and blood sugar balance.
Adults need about seven to eight hours of sleep to be healthy, while teens and younger children need much more. However, data shows that more than 1 in 3 American adults don’t get enough sleep, according to the US Centers for Disease Control and Prevention.
Experts say most adults should spend between 20% and 25% of their night in deep sleep, and the same goes for REM sleep. Older adults require less, while babies need much more — in fact, infants can spend about 50% of their sleep in REM.
To make matters worse, as per Cho, deeper stages of sleep decrease as you age.
How can one induce deep sleep?
To induce deep sleep, focus on creating a conducive environment, establishing a consistent sleep schedule, practicing relaxation techniques, and optimizing your diet and exercise habits.
Here’s a more detailed breakdown of how to promote deep, restful sleep:
Optimize Your Sleep Environment:
Temperature: Keep your bedroom cool, ideally around 65°F (18°C).
Darkness: Ensure your room is dark, using blackout curtains or an eye mask if necessary.
Quiet: Minimize noise by using earplugs or white noise if needed.
Comfort: Make sure your bed is comfortable with a supportive mattress and pillows.
Electronics: Avoid using electronic devices (phones, tablets, computers) for at least an hour before bed, as the blue light emitted can interfere with sleep.
Establish a Consistent Sleep Schedule:
Regular Bedtime: Go to bed and wake up around the same time each day, even on weekends, to regulate your body’s natural sleep-wake cycle (circadian rhythm).
Limit Daytime Naps: If you nap, keep them short (around 20-30 minutes) and avoid them too close to bedtime.
Practice Relaxation Techniques:
Mindfulness and Meditation:
Engage in mindfulness or meditation practices to calm your mind and body before bed.
Deep Breathing: Practice deep breathing exercises, like the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8), to promote relaxation.
Warm Bath or Shower: Taking a warm bath or shower before bed can help relax your muscles and prepare your body for sleep.
Reading:
Read a book (a physical book, not an e-reader) to unwind and signal to your brain that it’s time to sleep.
Listening to Calming Music: Listen to soothing music or nature sounds to promote relaxation.
Optimize Your Diet and Exercise:
Avoid Stimulants: Limit caffeine and alcohol intake, especially in the evening, as they can interfere with sleep.
Avoid Heavy Meals Before Bed:
Don’t eat a large meal close to bedtime, as it can disrupt sleep.
Regular Exercise: Engage in regular physical activity, but avoid intense workouts close to bedtime.
Magnesium-Rich Foods: Include magnesium-rich foods in your diet, such as nuts, seeds, avocados, and leafy green vegetables, as magnesium plays a role in sleep regulation.